← All exercises

Tibialis Raise Progressions

Muscles worked

  • Tibialis
  • Calf

Form Cues

  • Keep your heels firmly planted on the ground

  • Focus on lifting your toes as high as possible towards your shins

  • Control the movement both up and down

  • Maintain proper posture with engaged core

  • Feel the contraction in the front of your shins (tibialis anterior)

  • Start close to the wall and progress to more distant positions as you get stronger

Progressions

  1. 01

    Wall Tibialis Raise Close

    • Stand close to a wall with your back against it

    • Place your heels close to the wall, maintaining contact with your back

    • Keep your core engaged and spine neutral

    • Lift your toes up towards your shins as high as possible

    • Hold the peak position briefly before slowly lowering

    • Keep your heels on the ground throughout the movement

    • Focus on feeling the stretch and contraction in your shins

  2. 02

    Wall Tibialis Raise Distant

    • Stand farther from the wall with your back against it

    • Place your heels at a greater distance from the wall, creating a more challenging angle

    • Keep your core engaged and spine neutral

    • Lift your toes up towards your shins as high as possible

    • Hold the peak position briefly before slowly lowering

    • Keep your heels on the ground throughout the movement

    • The increased distance creates more resistance and difficulty

  3. 03

    Single-Leg Tibialis Raise Close

    • Stand close to a wall with your back against it, using one leg

    • Place your heel close to the wall, maintaining balance on one foot

    • Keep your core engaged and spine neutral for stability

    • Lift your toes up towards your shin as high as possible on the working leg

    • Hold the peak position briefly before slowly lowering

    • Keep your heel on the ground throughout the movement

    • Use the wall for balance support and focus on the working leg

  4. 04

    Single-Leg Tibialis Raise Distant

    • Stand farther from the wall with your back against it, using one leg

    • Place your heel at a greater distance from the wall, creating maximum challenge

    • Keep your core engaged and spine neutral for stability

    • Lift your toes up towards your shin as high as possible on the working leg

    • Hold the peak position briefly before slowly lowering

    • Keep your heel on the ground throughout the movement

    • This is the most challenging variation combining single-leg work with distant positioning

Common mistakes

Built into a program made for you

Every exercise here adapts to your goals, equipment and schedule inside the app.